How to do behind neck press

Coach's Tips

This exercise focuses on both the lateral and posterior shoulders. Due to the placement of the barbell behind your head, practice this workout cautiously to prevent injury.

Start Position

1. Sit on the edge of a flat bench with your feet firmly grounded.

2. Grasp the barbell behind your neck with your palms facing forward. Your hands should be a bit wider than shoulder-width apart.

3. Raise the barbell to hold it at shoulder height.

Proper Form

1. As you press the barbell upwards, keep your elbows close to your head and inhale, extending your arms fully.

2. Exhale while pressing the barbell upward.

3. Pause briefly, then gradually lower the barbell back to the initial position.

Breathing Technique

1. Inhale as you bring the barbell down to the starting position.

2. Exhale while pressing the barbell upwards.

Precautions

1. Ensure your elbows remain close to your head throughout the exercise.

2. Avoid excessive weight to prevent putting undue pressure on your shoulders.

3. Do not lock your elbows at the top of the movement.